My best Air Force PT test was 92 push ups (in 90 seconds), 82 sit ups (in 90 seconds), and a two mile run in 12:12. (When my run time was called out, I remember looking back and thinking that someones watch must be broken) I was a 23 year old pack a day smoker too. But back then, I was young and bullet proof, plus I kept myself in really good shape.

Start out by timing yourself and get down to 1.5 miles in 10 minutes (consistently). Then take a week off and shoot for 9 minutes and train till you get there. If you can get your 1.5 miles done in between 8-9 minutes or less, and stay consistent, your golden. That is how I did it but your results could vary. Also, I did not train at elevation which is much more difficult depending where you live.

Don't listen to any specific PT advice you get here. Seriously, unless someone is a certified trainer, all they can relate is some anecdote outlining something that they believe worked for them.

By the way, the two-mile run is stupid other than for promotion purposes. Better to work on getting your five-mile time under 35 minutes.

I would agree for the most part. However, I have heard that for the RPFT the 5 mile run is done in formation with the first and last miles at around a 9 min per mile pace and the middle 3 closer to a 6 min pace. Therefore I would go a step further and say a good goal is to get as close to 26.00 as you can for a 4 mile run.